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Program Week of 250623
AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit
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Day 1- Monday 250623
A. For Calories
Tabata x 2
16 x 20 sec work, 10 sec rest
Row or ski
Rest to 10:00 then B
B. EMOM 6:00
2: beat swing, beat swing, peak pull
Rest 2:00 then C
C. Deka Atlas Training
EMOM 12:00
Min 1: Surrender lunges (P 50/35 F 35/20, MP 35/20, MF 20/15)
Min 2: Farmer’s Carry with deadlift every 10m (P 100/70, F 70/50, MP 70/50, MF 50/35)
Min 3: DB sit-ups P 50/35 F 35/20 (P 50/35 F 35/20, MP 35/20, MF 20/15)
Min 4: Atlas carry P 100/70 F 70/50 (P 100/70, F 70/50, MP 70/50, MF 50/35)
Day 2- Tuesday 250624
A. 3 Sets for quality
30 sec side bridge left
30 sec side bridge right
30 sec flr
1:00 rest
Rest to 10:00 (2:30) then B
B. Every 2:00 x 5
3 tng power cleans
10 wall balls
Build your barbell every round
No additional rest into C
C. For time
100 calories
Day 3- Wednesday 250625
A1. 3 box dips at 11x3 tempo, rest TOM then A2
A2. 4 front rack lunges from the rack, rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B-C on a continually running clock
B. AMRAP 3:00
Max med ball step-ups nte 24” 20#
Rest 3:00 then C
C. For Time
50 pull-ups
Day 4- Thursday 250626
A. For Time
Pick 2 and alternated each round
10x apparatus & distance, 1:00 rest between
250m row/ski
200m run
500m bike
B. Yoga for Athletes
Day 5- Friday 250627
A. AMRAP 24:00*
25 kbs 24/16kg
25 double unders (75 singles)
10 lateral bbjo nte 20”
10 ohs 95/65
500m row/ski
*5 t2b every 3:00 starting at 0:00 and including minute 24:00
Day 6- Saturday 250628
Community Event Spartan Deka Atlas
All participating athletes to use Foundations weights
More details coming in an email/posted in slack/facebook
Deka Atlas:
For Time 30:00 Cap
ZONE 1: 20 barbell thrusters
ZONE 2: 20 bar facing burpees over the barbell
ZONE 3: 20 surrender lunges
ZONE 4: 20 db g2oh
ZONE 5: 40m dual db bear crawl (turn around every 5m)
ZONE 6: 20 db sit ups
ZONE 7: 60m farmer’s carry (turn around every 5m, deadlift every 10m)
ZONE 8: 20 dual db sh2oh
ZONE 9: 100 jump rope (singles)
ZONE 10: 100m atlas shoulder to carry (turn around every 5m)
Day 7- Sunday
See slack and Zen Planner for programming
8 - 10 am OLY with endurance finisher
10am CrossFit Kids